OVERTRAINING 101

On Thursdays I usually do an article related to flexibility. I've had questions, mostly from football and basketball players that ask about overtraining, so I thought I would answer some of them.
Your heart rate is one thing that can help you in this area. The Karvonen Formula was first published in 1959 by an exercise physiologist. Dr. Karvonen has done a lot of work in many related areas. His formula goes like this:
1) Measure your resting heart rate (RHR). The best time to do this is first thing in the morning when you wake up. If your sleep was not as restful as usual (lots of wild dreams) your heart rate could be artificially high. There is a blood vessel in your neck called the carotid artery. Gently place two fingers on it. Don't press super hard. That is an important blood vessel. Other blood vessels are the ulnar artery, which is just below the thumb in your wrist. Between the big toe and second toe, about an inch back, and another located in front of the ear can also be used. The one in your neck and wrist are the best.
2) If you are a male, subtract your age from 220. If you are a female subtract your age from 226. Hey guys, females are better in this area! This number represents the maximum heart rate (MHR). For example, a female who is 25 would have a maximum heart rate of 201. For a male of 25, the maximum heart rate would be 195.
3) If your heart rate in the morning is 72 and your max heart rate is 201, as in the female example, your heart rate will be somewhere between these 2 numbers during exercise. I like to use the word heart rate capacity (HRC) to describe the difference between these two numbers. In this case the HRC is 201 minus 72 or 129.
4) If you are told to exercise at 40-50% of your HRC, then you take 40% of 129 or 52, and 50% of 129 or 65, and add them to your RHR. 52 (40% number)plus 65 equals 117. 65 (50% number) plus 65 equals 130. Thus, you should keep your heart rate in between 117 and 130.
5) As an athlete, regardless of your age, start at the 40-50% area and work up. Once you are comfortable in the 70-80% range, you are in good cardiovascular shape. There are precautions for people who either have a history of heart disease or are over the age of 55. Please consult your Doctor on the specifics.

If you have suffered from certain muscle strains, like shin splints, hamstring problems while being overweight, you have done to much to soon. That is an indirect example of the importance of monitoring your heart rate. The heart is an excellent indicator of to much to soon.

As is always the case, consult a Doctor before performing a high intensity program!